Tuesday 15th September 2015

Tuesday
Rolling Thunder
to
L/H: 127.5-kilos x 3 x 4 reps
R/H: 135-kikos x 3 x 4 reps

Wrist Roller
61.25-kilos x 3 x 10 reps

Friday and Monday 14th September 2015

Friday
Vulcan and JB gripper
Hard overload and negatives

Monday
CG Bench Press
to 140-kilos x 1, 2, and 3 reps

Lat Pulldowns
to stack +3p x 11 reps

One Arm Dumbbell Row
to 90-kilo bells x 8 reps a side

Vulcan Gripper
to
L/H: 6/6+B x VN, 6/7 x VN, 6/6+B x VVN, VVN
R/H: 7/7 x 1, F, 1, 7/8 x F, 7/7+B x VVN, F, VVN

Wednesday 9th September 2015

Wednesday
Seated Press
to 107.5-kilos x 2 x 3 reps

s/s

Hammer db curls
to 60-kilos x 6 reps

TPD
to 16p x 9 reps (8+1 r/p rep)

Tuesday 8th September 2015

Tuesday
Rolling Thunder
All belt-less
to
L/H: 127.5-kilos x 3, 3, 3, 3 reps
R/H: 132.5-kilos x 2, 3, 3, 3 reps

Wrist Roller
More for extensor work than flexor.
40-kilos x 12 reps
60-kilos x 2 x 10 reps

Friday and Monday 7th September 2015

Friday
V/G and JB gripper work

Monday
L/Press
to 700-kilkos x 8 reps (hole 3)

Seated leg curl
to stack +8 plates x 9 reps

Leg Extension
to stack +8 plates x 9 reps

V/Gripper
Last 2 sessions it's taken longer than I'd like to get into the groove
L/H: 6/6 x 2 x 1 reps, 6/6+B x VN, VN, VVN, VVN, VVN, 1 reps
R/H: 6/6 x 1, 6/7 x 1 7/7 x N. N. VN, VN. 1 reps

Tuesday and Wednesday 2nd September 2015

Tuesday
Rolling Thunder
to
L/H: 127.5-kilos x 3, 4, 3 reps
R/H: 135-kilos x 3, 3, 3 reps

Wednesday
LPD
to stack +7 plates x 8 reps

Close Grip Bench
to 140-kilos x 1 (slow), 1 (fast), 2 fast and 2 fast

1 Arm Dumbbell Row
to 80-kilos x 8 reps

Friday and Monday 1st of August 2015

Friday
JB and Vulcan Gripper work

Monday
Trained at home
Seated press in rack
to 107-kilos x 4 reps

Curls using thick bar
to 50-kilos x 8 reps

Vulcan
to
L/H: 6/6 x VVN, 1, 1, 1, 1, 1, VVN, 1 reps
R/H: 7/7 x F, VVN, 4 x 1 reps, VN